More meal plans

Everyone is different. Some can just eat healthy and go by feel. They are lucky, they tend not to overeat or under eat, they are just right. Others can have a difficult time trying to stay on track. They are disorganized and can’t get into a good rhythm with their diet. So for those who are in this group you gotta get it together and have a plan.

The first step to all of this madness is to buy a food scale. You don’t need one for $100, a simple digital one up to 500grams will do just fine. The second thing I recommend is to get with the metric system. Start using grams and millilitres and ditch the ounces. Weighing out 3.66oz is a pain. Weighing out 100g? Easy.

After that, you need to keep a food log. You can do it the old fashion way of pen and paper, or use a online service such as www.fitday.com or www.dailyburn.com. This way you can remember what you have eaten over the course of the day. Believe me, after a few weeks of dieting all the food blends together! By recording all your meals, you will also be able to modify them easier once you hit a plateau. You will be able to see what you have been doing and what you need to change. In saying that, you are just here to get a meal plan, so you could just print this off and cross each meal out as you eat it!

All of these plans have 2-300g protein which is a great amount for all of your bodybuilding needs. If you are cutting, this amount will help you lose fat, and preserve muscle. It is also a sufficient amount of protein to gain muscle in a bulking phase! What one person may gain on, another may lose on…

All of these plans also have moderate carb/fat. This is for a number of reasons, but mainly because they are both delicious, and removing either one completely is a pain and may just lead to binging. If you want a VLC(VeryLowCarb) Diet, check out The Palumbo Diet. But for those that are not induced with carb-phobia(The last one hits 400Carbs!)…enjoy!

Note: All of the macros were taken from Calorieking.com. Brands will differ, just make sure you check the Nutrition Info before you start eating! Sometimes the same food product will have completely different macros!

 

2000 Calorie Diet (Calories/Fat/Carbohydrate/Protein):

 

Meal 1: 30g Oatmeal
1 scoop protein powder
Total: (~230/5/25/30)
Meal 2: 100g Banana
227g Fat Free Greek Yogurt
Total: (~230/0/30/20)
Meal 3: 141g Tuna(1 can)
2 slices Whole Wheat bread
10g Mayonnaise
Total: (~390/10/40/30)
Meal 4: 200g Chicken Breast
125g Sweet potato
Green Veggies
Total: (~360/5/20/45)
Meal 5: 200g Chicken Breast
125g Sweet potato
Green Veggies
Total: (~360/5/20/45)
Meal 6: 200g Apple
34g Peanut Butter
Total: (~300/20/35/10)
Meal 7: 2 String Cheese
Total: (~160/10/0/15)
Total: (~1950/55/170/195)

 

3000 Calorie Diet (Calories/Fat/Carbohydrate/Protein):

Meal 1: 60g Oatmeal
1 scoop protein powder
Total:  (~230/5/45/35)
Meal 2: 100g Banana
250g Pineapple
227g Fat Free Greek Yogurt
Total: (~355/0/60/20)
Meal 3: 141g Tuna(1 can)
2 slices Whole Wheat bread
10g Mayonnaise
Total: (~390/10/40/30)
Meal 4: 200g Chicken Breast
200g Sweet potato
Green Veggies
Total: (~420/5/35/45)
Meal 5: 200g Chicken Breast
200g Sweet potato
Green Veggies
Total: (~420/5/35/45)
Meal 6: 200g Apple
50g Peanut Butter
Total: (~400/25/40/15)
Meal 7: 2 String Cheese
250g Pineapple
Total: (~285/10/30/15)
Meal 8: 5 Whole Eggs
40g Shredded Cheese
Total: (~490/35/0/40)
Total: (~2990/95/285/245)

4000 Calorie Diet (Calories/Fat/Carbohydrate/Protein):

 

Meal 1: 60g Oatmeal
1 scoop protein powder
Total: (~230/5/45/35)
Meal 2: 100g Banana
250g Pineapple
227g Fat Free Greek Yogurt
Total: (~355/0/60/20)
Meal: 3 200g Whole Wheat Pasta
200g Premade Vodka Sauce
Total: (~455/5/80/5)
Meal 4: 141g Tuna(1 can)
2 slices Whole Wheat bread
10g Mayonnaise
Total: (~390/10/40/30)
Meal 5: 200g Chicken Breast
200g Sweet potato
Green Veggies
Total: (~420/5/35/45)
Meal 6: 250mL Whole milk
50g Peanut Butter
100g Banana
Total: (~550/35/45/20)
Meal 7: 200g Chicken Breast
200g Sweet potato
Green Veggies
Total: (~420/5/35/45)
Meal 8: 200g Apple
50g Peanut Butter
Total: (~400/25/40/15)
Meal 9: 2 String Cheese
250g Pineapple
Total: (~285/10/30/15)
Meal 10: 5 Whole Eggs
40g Shredded Cheese
Total: (~490/35/0/40)
Total: (~3995/135/410/270)

 

These plans are broken into meals, but that is simply to make the lists easier. You can eat these meal by meal, a couple meals combined together, or all at once. In the end of the day it will all be the same(but meal timing is another post….). Just make sure you eat everything on your meal plan. A missed meal is almost the same as a cheat meal! If it is in your diet, you need it!

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